Clean Health News

Top 5 Tips To Stay In Shape Over The Christmas Period!

Dear CHFI reader, We don’t know about you, but for us the thought of the Christmas season sends us in two directions. On one hand, we are looking forward to having some time off, seeing some old friends that we haven’t had a chance to see, sleep in and switch off. On the other hand, […]

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Train Like A Pro Part 6: Rest Periods

By Stefan Ianev, Head Of Educational Development, Clean Health Fitness Institute Welcome to the 6th installment of train like a pro. So far we have covered exercise selection, volume, intensity, type of contraction and tempo. We have learned how to manipulate each of these variables from the beginner to advanced trainee in terms of how […]

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Diet Tips 101: The Cheat Meal Myth

By Stefan Ianev, Head Of Educational Development, Clean Health Fitness Institute So, you have been dieting hard all week and busting you’re a** in gym. The weekend is just around the corner and you know its nearly time to smash out a big nasty cheat meal. After all you are feeling tired and flat as […]

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The 2 Most Important Factors for Becoming a Successful Personal Trainer

By Stefan Ianev, Head Of Educational Development One of the very first things we try to impart on all our coaches internally, as well as students who are enrolled in our Cert 3 and Cert 4 industry leader program, and those who attend our courses is the importance of becoming a good coach instead of […]

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Top 5 Tips To Avoiding Burnout

By Stefan Ianev, Head Of Educational Development www.cleanhealth.com.au Stress comes in many forms. While some stress is healthy and needed in order to make you take action and grow, too much can do the exact opposite and can be very detrimental to your health and well being. In this article I want to share with […]

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Do Fat Burning Supplements Really Work?

By Stefan Ianev, Head Of Educational Development, Clean Health Fitness Institute One of the most common questions that I get asked almost on a daily basis is “Are there any good fat burning supplements?” or “Do fat burning supplements really work?” Like with most things in the health and fitness industry it depends. It’s not […]

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5 Reasons Why Sugar Is Stopping You From Achieving Results

By Stefan Ianev, Head Of Educational Development, Clean Health Fitness Institute Most people know excess sugar consumption is not healthy. After all this is only common sense. Almost anything in excess is not good for you. However, if you asked them why most would not be able to tell you. Those who are more enlightened […]

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Train Like A Pro Part 5: Tempo

By Stefan Ianev, Head Of Educational Development www.cleanhealth.com.au Welcome back to the 5th installment of the 7-part series Train Like a Pro, the previous four articles can be found here on our blog. This month we are going to discuss the topic of tempo, which builds on last month’s topic, type of contraction. To recap […]

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Diet Tips 101: Top 5 Post Workout Nutrition Tips

Post Workout Nutrition 101 – 5 Things You Should Know By Stefan Ianev, Head Of Educational Development www.cleanhealth.com.au Like many other things in the health and fitness industry post workout nutrition is a very controversial topic. It is a topic that I am constantly discussing with members of our Sydney CBD and Chatswood gym’s weekly! […]

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The Holiday Survival Guide: 8 Tips To Keeping All Your Hard Work

As a personal trainer at the Clean Health Fitness Institute, I regularly deal with clients who have to travel regularly, or who go on holiday during my time training them. Clients often find it frustrating when they come back from a trip and feel as if they are right back at square one. However, it […]

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Diet Tips 101: Peri-Workout Nutrition

By Paul Stevenson Nutrient timing relates to the timing of our meals, with specific reference to the nutrients consumed around the workout or better known in the industry as ‘peri-workout’ nutrition. Firstly, it is important to understand where nutrient timing sits within the overall hierarchy of factors that contribute to dieting for body composition results. […]

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Diet Tips 101: Calories

The paradoxical situation that exists in the fitness industry is that, on the one hand, we have more information than ever before on nutrition and exercise. However, on the other hand, we have more mis-information than ever before. With this abundance of information, both good and bad, comes a form of paralysis – I mean, […]

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Diet Tips 101: Fibre The Forgotten Macro

In this article I explore the role of Fibre in the diet. As we will see, it is a hugely important, but often overlooked part of the diet. I want to explore the role of fibre and it’s benefits to our overall health and well-being. What is Fibre? There are 2 distinct types of fibre: […]

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Diet Tips 101: 3 Nutritional Myths Debunked

A frequent question I ask some of our Sydney CBD members is, where do you get most of your health and fitness information from? For the majority the answer will be through the main streams of media… Social, TV and articles. As by now you can tell I work tirelessly to produce large quality amounts […]

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Diet Tips 101: Weekend Survival Guide

There is a familiar scenario that takes place when I have conversations when I walk into either of our personal training gym’s in Sydney CBD and Chatswood with our members. The conversation might go something like this: Me: So tell me how your diet went last week? Client: Well, compliance-wise I was spot-on between Monday […]

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Diet Tips 101: The Paleo Diet

Having looked at the Ketogenic Diet in more detail in my previous article, I now turn my attention towards a type of ancestral diet known more commonly as ‘The Paleo Diet’. The Paleo Diet has risen from obscurity to become one of the most popular diets of the past few years. Here I take a […]

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Diet Tips 101: Carbohydrates

The first and second part of our Clean Health Fitness Institute 3-part series looked at protein and fat in more detail. This article examines carbohydrate as the third main macronutrient in the human diet. Carbohydrates can be generally divided into ‘simple’ and ‘complex’. Simple carbohydrates refer to monosaccharides (glucose) and disaccharides (sucrose, lactose). Complex carbohydrates […]

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Program Design 101: Auto Regulation And Load Selection

By Stefan Ianev One thing I have learned from coaching clients out of our Sydney CBD and Chatswood gyms as well as from my online personal training clients is that if you give the same training program to several different individuals at the same training age and you will likely observe a vastly different training […]

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Diet Tips 101: Fats

By Paul Stevenson In part 1 of this 3 part series I explored protein in more detail. In this article I explore fats in more detail examining their roles in the body and why I stress the importance of them to my clients on their health and performance, as today’s media can cause quite confusion. […]

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Cardi-NO?

As a coach at the Clean Health Fitness Institute, it is our job to provide my clients with individualized strength and cardio training programs designed to achieve their specific goal. One of the many considerations is whether to include cardiovascular exercise alongside traditional strength training, which forms the basis of clients’ programs at our Sydney […]

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